How did you get started with bodybuilding?
It began at home with just a pair of dumbbells, which I thoroughly enjoyed. Initially being a skinny kid, I decided I wanted to put on some mass so I hit the gym at school. I always enjoyed learning new aspects of training and ways to improve my physique and sporting performance. I was able to make some decent gains using my high school gym but after finishing I was forced to find somewhere new to train, which inevitably lead me to take up bodybuilding. It was the simple question by a well known competitor Aaron Curtis, who asked me “are you looking at competing soon, because you have the shape for it” that really set me in the direction of wanting to compete naturally. I had always considered it, as many people told me I would be ‘perfect’ for it, but never knew how to get started and what was demanded of me. The only thing that held me back was not knowing how to make the transition from casual workouts to competitive training. With advice from close friends at the new gym, I ventured out to see a trainer (Lucky Hatzipantelis) who told me he could put me on stage in one year’s time and I would win the show.
From this day forward I was ready to be number one, and I planned out how to get there. This involved plenty of sacrifice, discipline and not to be ignored, research and knowledge.
Where does your motivation come from?
I get motivation from looking at other athletes and pro bodybuilders. My hero is Kevin Levrone, who I aspire not so much to become, but follow his methods and training style. I also watch a lot of Youtube videos and look at all the bodybuilding sites which help educate the mind. I love the way IFBB pro’s Branch Warren and Johnnie Jackson train, the way they channel their aggression into pushing their bodies to the limit appeals to me. Some people ask me “how can you be bothered to go to the gym every single day?”, my answer is because I enjoy every minute of it, if I didn’t enjoy what I did I simply wouldn’t do it. I love being in the gym and eating healthy it makes me feel good about myself and best of all you look great. I would say my motivation is also partly from my desire to be number one.
My family are well aware of me saying “I want to be number one, not number 2” so they don’t bother offering me junk food anymore.
What workout routine has worked best for you?
I use a five day split. Monday through Friday, leaving the weekend to recover. I plan my week to target each different muscle group on a different day to allow me to focus in on those areas and bring them all up as best as I can. In the offseason I mix up my training styles, using High Intensity Training (HIT), and High Volume. I don’t get too drastic with the exercises; I do what has worked for me in the past and stick to what I know. When dieting for a comp I like to stick to high volume because it gives me the definition and separation that I am looking for when I step on stage. Working until failure is vital for me, and low rest periods. I feel if I rest too long I’m not maximising my potential results. I often use supersets and dropsets in my workouts, employing a burnout technique.
I previously have trained relatively heavy on most exercises, but recently have been trying to find the balance between being as strict as possible but still using a weight heavy enough to force growth.
- Bench Press: 4 sets of 6-8
- Incline Press: 4 sets of 6-8
- Weighted Dips: 4 sets of 8-10
- Cable Fly’s: 4 sets of 10-12
- Smith Machine Press (to the collar bone): 4 sets of 8
- Preacher Curls: 4 sets of 8-12
- Hammer Curls: 4 sets of 10-12
- Reverse Barbell Curls: 4 sets of 12-15
- Squats: 4 sets of 8-10
- Lunges: 4 sets of 10 each side
- Leg Press: 4 sets of 12
- Leg Extensions: 4 sets of 10-12
- Stiff Leg Deadlifts: 4 sets of 12-15
- Lying Leg Curls: 4 sets of 6-8
- Bilateral Curls: 4 sets of 8 each side
- Standing Calf Raises: 4 sets of 12
- Seated Calf Raises: 4 sets of 10-12
- Behind The Neck Press: 4 sets of 8
- Front Raises: 4 sets of 10 -12
- Lateral Raises: 4 sets of 10
- Cable Lateral Raises: 3 sets of 15
- Seated Rear Delt Raises: 6 sets of 10
- Upright Rows: 4 sets of 10
- Tricep Pushdowns: 4 sets of 12
- Overhead Tricep Extensions: 4-8
- Rope Tricep Pull Downs: 4 sets of 10-15
- Ab Crunches with rope
- Lat Pull Downs: 4 sets of 10-12
- Single Arm Rows: 4 sets of 10
- DY rows: 3 sets of 12
- Seated Row: 3 sets of 12
- Close Grip Pull Downs: 3 sets of 12
- Pull Overs: 3 sets of 12
- Dumbbell Shrugs: 4 sets of 16-20
- Back extensions: 4 sets of 20
(I don’t do Deadlifts or Bent Over Rows due to a lower back injury so I am forced to work around it)
- Tricep Pushdowns: 4 sets of 12
- Skull Crushers: 4 sets of 8
- Weighted Dips: 4 sets of 6
- Single Arm Extensions: 4 sets of 10
- Alternative Dumbbell Curls: 4 x 10
- Barbell Curls: 4 x 10
- Single Arm Preacher Curls: 4 x 10
- Concentration Curls: 4 x 10
Eddy Ung – Video Promo
What is your diet like?
My cutting diet is fairly simple. It consists of high Protein, low Carbohydrates and very low Fat. I use fruit to snack on if I get hungry in between meals. I love fruit salads and I munch on carrots when I’m close to a show and don’t want to cheat. I don’t count calories, nothing against it but I just haven’t in the past. I base my food intake upon what I look like in the mirror not by my weight. Weight is a good guide but I don’t go strictly by it.
- Meal1: 1 cup of Oats, 1 scoop Protein Shake
- Meal 2: Small amount of Brown Rice, 1 Chicken Breast, Broccoli, Asparagus
- Pre Training: NO2.
- Post Training: 1.5 scoops Protein Shake + Dextrose
- Meal 3: Beef/Kangaroo/Fish, Sweet Potato and Broccoli
- Meal 4: Chicken/ Tuna Salad
- Meal 5: 4 Eggs (closer to comp 3 Egg Whites and 1 whole Egg)
- Meal 6: Max’s Nightime Shake
When trying to cut down do you prefer to use HIIT or just normal cardio?
I would much rather do normal cardio. I do a fast paced walk on a 10 -12 degree incline. I find doing it first thing in the morning is the best time to do it, when your glucose stores are at their lowest. Target zone is about 130BPM-145BPM for burning fat.
What is your supplementation like?
- Animal Pak
- Fish/Krill Oil
- Flaxseed Oil
- Whey Protein
- Nightime Protein
- Levrone Formulae (NO2)
- Creatine Monohydrate
“Nothing great comes without sacrifice”